Push Pull Legs

Contributed by: Francis Li

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Push

• Bench Press - Barbell
  4 sets × 6 reps, 1m rest
• Incline Bench Press - Dumbbell
  4 sets × 8 reps, 1m rest
• Fly - Dumbbell
  3 sets × 10 reps, 45s rest
• Shoulder Press - Barbell
  4 sets × 6 reps, 1m rest
• Lateral Raise - Dumbbell
  3 sets × 10 reps, 45s rest
• Pushdown - Cable
  3 sets × 10 reps, 45s rest
• Single Arm Press Down - Cable
  3 sets × 10 reps, 45s rest

Pull

• Bent-over Row - Barbell
  4 sets × 6 reps, 1m rest
• Bent-over Row - Dumbbell
  4 sets × 8 reps, 1m rest
• Pulldown - Cable
  4 sets × 10 reps, 45s rest
• Seated Row - Cable
  4 sets × 10 reps, 45s rest
• Shrug - Barbell
  3 sets × 10 reps, 45s rest
• Curl - Barbell
  3 sets × 10 reps, 45s rest
• Hammer Curl - Dumbbell
  3 sets × 10 reps, 45s rest

Legs

• Squat - Barbell
  4 sets × 6 reps, 1m rest
• Deadlift - Barbell
  3 sets × 3 reps, 1m rest
• Leg Press - Sled
  4 sets × 12 reps, 45s rest
• Leg Extension - Lever
  4 sets × 12 reps, 45s rest
• Seated Leg Curl - Lever
  4 sets × 12 reps, 45s rest
• Standing Calf Raise - Lever
  7 sets × 15 reps, 45s rest